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Kegel Exercise Benefits for Men

Kegel exercises are often talked about as being beneficial for women; however, these exercises can also benefit men. In fact, both sexes can be equally helped by using the exercise to strengthen the pubococcygeus muscle.

  1. Background

    • Dr. Arnold Kegel developed the exercises in 1948. They are designed to tighten and strengthen the muscles of your pelvic floor as well as your urinary and rectal sphincter muscles.

    Benefits

    • Men who regularly perform Kegel exercises may experience several benefits, including enhanced sexual response, a reduction in premature ejaculation, control of urinary incontinence and alleviation of the pain and swelling associated with prostate problems.

    Time Frame

    • With regular and correct execution of the exercises, improvements can be noticed within 4 to 6 weeks.

    Prevention

    • Doing Kegel exercises regularly can help prevent future problems. Strengthening the pelvic floor offers support for the surrounding organs and will enhance urinary control.

    Getting Started

    • The easiest way to find the pubococcygeus (PC) muscle is to stop mid-flow during urination. The muscle that you use to stop urination is the pubococcygeus muscle. If you are still having trouble finding the muscle, insert a lubricated finger into your rectum and squeeze. If you feel tightening around your finger, you have found the PC muscle.

    Method

    • To perform Kegel exercises, tighten your PC muscle and hold for 10 seconds. Then relax the muscle for another 10 seconds. Repeat 10 times, 2 to 3 times daily.

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